Are you sitting comfortably?

We talk to specialist back experts about the best ways to sit for perfect posture.

We live a sedentary lifestyle, spending hours each day sitting at desks or curled up on sofas watching TV.

In fact, studies have shown that we are sitting down more than ever before, with research published in the International Journal of Epidemiology in 2003, showing that 6 out of 10 people in the UK could be classified as 'sedentary'.

We talk to specialist back experts about the best ways to sit for perfect posture.

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A sedentary lifestyle can cause health problems because how we sit can have a significant and direct impact on our back health, and it can make the difference between suffering chronic back pain or not.

In the UK, 30 million people experience some kind of back problem every year – with 2.5 million people every day unable to go about their normal lives because of the complaint.

About 1 in 10 doctor appointments are about back pain, and every year 5 million working days are lost due to back problems.

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However, don't panic. Most back complaints go away in between two to six weeks – and just improving the way you sit can make a positive difference.

Why does how you sit matter?

'The body is designed to be moving rather than static in one position,' says personal trainer Kristoph Thompson.

'The spine normally helps spread the weight of the body.

'But if you're in a position for a long time, and the alignment of the spine is wrong – this will lead to strain and tightening of the back muscles, headaches and general discomfort.'

Who's at risk?

Back pain can affect anyone – men and women, old and young. But there are some predisposing factors.

Stress: 'If you've got tension built up from work or relationship problems, this can affect the muscles around the spine,' says Kristoph Thompson.

Curved spine: some people have an underlying curvature in their back, which will mean they should take extra precautions to avoid putting pressure on their spine.

Lifestyle: 'If you don't get active, and are always sedentary, you will put yourself more at risk. Exercising and keeping yourself in shape can actually help you change and improve your overall posture,' adds Kristoph Thompson.

Your sitting environment

Office spaces are almost always designed for a person of average height – which means if you're a six-foot rugby player or a petite five-foot-nothing, you might need to tailor your workplace to suit you.

The most important things are your chair, desk, and computer terminal, which all help you to get your body posture in the right alignment.

'Make sure you have a stable chair with five legs and that you can adjust the height and move the seat and back of the chair independently,' she says.

Other key things are to try and have your monitor at eye level, so you are not looking downwards. Make sure your desk is at a comfortable height to rest your arms. You can get adjustable desks to change the height if that becomes a problem.

Best sitting position

How you sit is key. Sash Newman and Kristoph Thompson give their posture tips from your head to your toes.

Feet planted firmly on the ground, or knees placed on a specially-designed rest.

The back of your knees should be an inch or so away from the chair.

You should have a slight downward slope from your hips to your knees.

Without slouching, you should try to maintain a small curve in your lower back.

Try to press your back against the backrest of the chair.

Don't sit up too rigidly, but at the same time don't lean forward and downwards towards your desk or computer.

Your shoulders and ears should be in alignment.

Expert advice

Move around: 'Don't sit still for too long in one go,' says Sash Newman. 'Get up every 20 to 30 minutes and have a little walk to the water cooler or stretch. Try linking your hands behind your back and stretch out.'

Increase your core strength: 'Improving your overall strength will help you avoid back problems,' says Thompson. 'Talk to a fitness expert or try something like Pilates, which can help improve your back and front muscle strength.'

Find out more

'Back problems are huge, and are the biggest single cause of disability in the UK,' adds Sash Newman.

'High profile people, such as actor David Tennant and U2 singer Bono, have had back problems and have been unable to work because of them. But the condition still doesn't get the recognition it warrants,' she says.

There's plenty of information available for people with back problems, and back health charity BackCare have a helpline (0845 130 2704) to give people the advice they need.

The all important chair

When it comes to sitting, the most useful piece of kit is a good chair. Here are four good ones.

Fitness ball chair or Swiss ball: this is good because it forces you to adopt a good posture and get into good practices.

Hag H09: an office chair that allows you to adjust the backrest, headrest and seat to suit your best sitting position.

Varier Thatsit kneeling chair: kneeling chairs help work the postural muscles in the back and keep the spine and pelvis in alignment.

SpinaliS chair: these mimic the side-to-side movement of the Swiss ball, helping strengthen your front and back muscles.

The materials in this web site are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor. The web site does not have answers to all problems. Answers to specific problems may not apply to everyone. If you notice medical symptoms or feel ill, you should consult your doctor - for further information see our Terms and conditions.